How to increase the jump?
To increase the height of the vertical jump, you need to regularly perform a set of special exercises that are designed specifically for basketball players.
For many sports, you need to be able tojump, but how to increase the jump? The most important thing is the jump, as an element in volleyball, handball and basketball. Success in such games depends, precisely, on the height of the jump, therefore, it is important to perform special jumping complexes of exercises.
The presented complex for how to increasethe height of the jump was developed by a basketball player, who reached the height of a vertical jump - 98 centimeters. This complex, will help to increase the height of the vertical jump, but it, too, is suitable for increasing the jump in length.
For a start, you need to warm up, for this,jump jumping on the rope for 2-5 minutes, jogging or jogging. Now that you are warmed up well, we will start stretching. We knead all joints, tendons and muscles to avoid injuries. Now, you can proceed to the exercises themselves.
High jump on one leg
It is necessary to jump in height on one leg,as high as possible. For greater effect, after the jump, try to press your foot to the chest. We perform 5 repetitions of 10 jumps. With this exercise, the muscles of the legs, the muscles of the lower press work, which improve the jump from the take-off.
From the full squat we jump forward, we try to jump as far as possible. We do 4 repetitions of 15 jumps.
Accelerate by 30 meters - 15 times, or 50 meters - 10 times. Between accelerations - rest no more than 30 seconds.
Jumping on one leg due to calves
The main thing in this exercise is speed. We try to perform jumps as quickly as possible, the height of the jump is about 5-10 centimeters. First, we jump one minute on one leg, then, change the leg, and jump another minute, then, we jump on two legs, also one minute.
Jumping high in place
During the jump, it is necessary to press both legs to the chest. Perform 80 jumps. You can make up to four repetitions.
Wall with ball
We take volleyball or basketball, we puthis back and leaned against the machine. We crouch so that our legs are bent at the 90 degree angle in the knee, and the hips are parallel to the floor. In this position, we are 10 minutes. Repeat this exercise can be no more than 5 times.
This complex should be performed 4 times a week,with each week, increasing the load by 10%. After 3-4 months of such training, you will have a great shape, powerful legs, and, most importantly, the height of the jump in height and in length will increase.
In addition, there are otherIn order to understand, to make a leap in basketball. Let's look at another set of exercises. With its help, you can increase the height of the jump by 15-25 centimeters. The course of training is 12 weeks. Best of all, do it 5 times a week. In addition to training, you need to eat right, and do not forget about a full sleep.
In a few minutes we jump with a skipping rope or run on the spot.
Stretch need all the muscle groups that areare involved in the jumping complex. Caviar can be stretched by exercises such as step-ups. To do this, put one foot on the ladder or another small elevation, and try to reach the heel to the floor, then do the same exercise with the other leg. The anus can be stretched by placing the leg on a chair and leaning towards it with the body. Poplite muscles stretch with simple inclinations.
Initial position: feet shoulder width apart, jump up as high as possible. Down, squat to a quarter, and, again, jump up. The main thing is to perform this exercise very quickly. It is also important to ensure that not the calves strain, but the anterior femoral muscle. Between the breaks 3-4 minutes.
Rises on socks
We become so that the heels do not reach the floor,you can take a thick book, or use a ladder. We climb on one leg as high as possible, straining only the calves. Then, we change the leg. It is important not to bend your knees so that the maximum load is on the calves. Before the approaches - break 20-30 seconds.
One leg on the dais, and the support leg pushes the foot up. In the air we change our legs. We rest for a few minutes between the approaches.
Jumping on the socks
We stand on the floor, on the straight legs we jump upwards,straining only the muscles of the calves, and as high as possible. The faster to push off from the ground, the better. Do not bend your legs in the knee. Resting between sets one minute.
We stand on straight legs and make jumps,also, straining only the muscles of the calves. Each jump should be a height of 1-3 centimeters, try to do the exercises as quickly as possible. This exercise is called burning, because with it, in calves, burning sensation is felt.